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  6. Watercress vs. Sea bass

Watercress vs. Sea bass — In-Depth Nutrition Comparison

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How are watercress and sea bass different?

  • Watercress is higher in vitamin A and vitamin C; however, sea bass is richer in vitamin B12, selenium, phosphorus, vitamin B6, vitamin B3, vitamin B5, and iron.
  • Daily need coverage for vitamin B12 for sea bass is 184% higher.
  • Sea bass has a lower glycemic index (0) than watercress (32).

Watercress, raw and Fish, bass, striped, cooked, dry heat are the varieties used in this article.

Infographic

Watercress vs Sea bass infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +531.6%
Contains more CopperCopper +92.5%
Contains less SodiumSodium -53.4%
Contains more ManganeseManganese +1184.2%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +440%
Contains more ZincZinc +363.6%
Contains more PhosphorusPhosphorus +323.3%
Contains more SeleniumSelenium +5100%
~equal in Potassium ~328mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +416.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +224.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +27.8%
Contains more Vitamin B3Vitamin B3 +1179%
Contains more Vitamin B5Vitamin B5 +179%
Contains more Vitamin B6Vitamin B6 +168.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Watercress Sea bass DV% diff.
Vitamin K 250µg 208%
Vitamin B12 0µg 4.41µg 184%
Selenium 0.9µg 46.8µg 83%
Vitamin C 43mg 0mg 48%
Protein 2.3g 22.73g 41%
Cholesterol 0mg 103mg 34%
Phosphorus 60mg 254mg 28%
Vitamin B6 0.129mg 0.346mg 17%
Vitamin B3 0.2mg 2.558mg 15%
Vitamin A 160µg 31µg 14%
Iron 0.2mg 1.08mg 11%
Vitamin B5 0.31mg 0.865mg 11%
Calcium 120mg 19mg 10%
Manganese 0.244mg 0.019mg 10%
Vitamin E 1mg 7%
Magnesium 21mg 51mg 7%
Polyunsaturated fat 0.035g 1.005g 6%
Calories 11kcal 124kcal 6%
Vitamin B2 0.12mg 0.037mg 6%
Fats 0.1g 2.99g 4%
Copper 0.077mg 0.04mg 4%
Zinc 0.11mg 0.51mg 4%
Saturated fat 0.027g 0.65g 3%
Sodium 41mg 88mg 2%
Choline 9mg 2%
Monounsaturated fat 0.008g 0.846g 2%
Vitamin B1 0.09mg 0.115mg 2%
Fiber 0.5g 0g 2%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Potassium 330mg 328mg 0%
Sugar 0.2g N/A
Folate 9µg 10µg 0%
Tryptophan 0.03mg 0.255mg 0%
Threonine 0.133mg 0.997mg 0%
Isoleucine 0.093mg 1.047mg 0%
Leucine 0.166mg 1.848mg 0%
Lysine 0.134mg 2.088mg 0%
Methionine 0.02mg 0.673mg 0%
Phenylalanine 0.114mg 0.887mg 0%
Valine 0.137mg 1.171mg 0%
Histidine 0.04mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.75g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
Contains more OtherOther +30.4%
Contains more ProteinProtein +888.3%
Contains more FatsFats +2890%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +10475%
Contains more Poly. FatPolyunsaturated fat +2771.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.